@Scotchipman , check out the link below for a 3 day plan which should suit.
http://levronereport.com/2010/01/18/training-program-nutritional-plan/
@Than_Bogan , there's a multitude of powders out there. Stay away from Max's as it's probably the most expensive. Buy some small tubs and try a few different brands as some taste like shit.
@thager is on the money with most of his post. The body benefits from smaller, more regular intakes of protein as this helps speed up the metabolism, which in turn, burns fat. The availability of protein powders helps those who are 'time poor' to get the protein intake they require immediately (It's not feasible for most people to just stop work every 2-3hrs to have something to eat).
Read the paragraph below to give you some guidance on which powder will suit your needs.
Isolate vs. Concentrate vs. Hydrolysate
"As for whey protein powder, you’ve got a couple options. Whey protein concentrate contains some fat and lactose, while whey protein isolate is pretty much pure protein with very little of the other dairy elements remaining. Concentrate is less processed and more whole, but has less protein. Isolate is about 90-94% protein, but it’s subjected to a more rigorous refinement process. Bodybuilders are drawn to the “purity” of whey isolate, lured by the moderately higher protein counts. Isolate is also considerably more expensive than concentrate, and the purported boost in beneficial effects on protein synthesis are overstated; drinking any kind of whey protein shake will have a beneficial effect on your muscle recovery and protein synthesis. If cost is not an issue, or you’re mildly sensitive to dairy, then isolate is your best choice. Otherwise, it’s probably fine to go with concentrate for most applications (or otherwise further you could just eat a steak instead).
Whey hydrolysate is predigested whey protein that’s easily absorbed and virtually free of any potential allergens, but it’s (in my opinion) horribly overpriced. Whey in general is already highly bioavailable and easily absorbed by our bodies, so absorption is rarely an issue with whey. Hydrolysate is great marketing. That’s about it."
Read more: http://www.marksdailyapple.com/whey-isolate-concentrate-hydrolysate/#ixzz2E88vivXj
Hope this helps.